1. Tree Nuts Like Almonds and Walnuts
When it comes to healthy snacks, nuts are among the best options out there for so many reasons. Dr. Tuitan recommends tree nuts, like almonds and walnuts, in particular. These offer up a range of benefits, including the fact that they're loaded with healthy fats, protein, and antioxidants. "I eat some form of tree nuts such as almonds or walnuts, since studies show that they can lower cancer risk, provide protein and healthy fats," he says. Additionally, research shows that tree nuts can provide polyphenols and other anti-inflammatory compounds that can protect your body from cancer development. All in all, making nuts a regular part of your diet can support overall health and disease prevention.
2. Blueberries
If fruit is more your thing, there's good news for you, too: berries like blueberries are a total powerhouse when it comes to nutrition and disease prevention. These small but mighty fruits can help protect your body from free radicals that can damage cells and contribute to the development of cancer. "They’re high in antioxidants, lower cancer risk, and help regulate blood sugar," Dr. Tuitan says. Blueberries have been shown to reduce oxidative stress, inflammation, and insulin resistance, making them an overall great option for cancer prevention. Plus, they're delicious. What's not to love?
3. Yogurt
For a strong dose of protein and probiotics, you can't go wrong with some healthy yogurt. That's why this food is a regular part of Dr. Tiutan's diet. "Yogurt and dietary fiber may even lower lung cancer," he says. Plus, the probiotics in this tasty food are great for your gut health and, in turn, your immune system. Yogurt also provides protein, calcium, fiber, and other essential nutrients that support overall health and disease prevention. Add some healthy ingredients to the mix, and you've got a parfait that's great for your taste buds and your body!
The Bottom Line
Of course, preventing cancer is about a lot more than adding a few foods to your diet. However, small changes can make a big difference in the long run. "Look, it doesn’t take much effort to eat any of these, but yet they are such healthy additions to your diet," Dr. Tiutan says. Why not make efforts to eat them daily?